sheet pan roasted red pepper soup
Level
Easy
Cooking Time
50 Min
Serves
6
Published March 26, 2024 by Dr. Stephanie Gray, DC
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You should make this Sheet Pan Roasted Red Pepper Soup. It’s so good! This soup offers big flavor as red peppers, tomatoes, carrots, onion and garlic are roasted in the oven on a sheet pan before coming together in the soup pot with tomato paste, coconut milk and fresh basil. Blending the soup before serving produces a warm and cozy, velvety, delicious soup.
It takes about an hour to make this soup but your oven does most of the work!
Serve with salad or a gluten free grilled cheese sandwich.
Eat real food. This is real food.
If you like sheet pan recipes, try these other recipes:
12 minute broiler sheet pan steak fajitas.
Sheet pan Roasted Butternut Squash Soup
What equipment do you need?
-
oven
- large sheet pan
- large soup pot
- a blender or immersion blender
What ingredients do you need?
- 1 medium onion
- 4 plum tomatoes
- 2 carrots
- 1 head garlic
- 2 red peppers
- 1 tbsp fresh or dried thyme leaves
- 2 tbsp tomato paste
- 1 tsp sea salt
- 2 cups water
- 1 can unsweetened coconut milk (400 mL) use good quality brand like Cha’s or Thai Kitchen
- 1/2 cup fresh basil leaves with stems intact
Key Ingredients & Substitutions:
- White onion- A red onion is an acceptable substitute.
- Plum tomatoes– Substitute any type of tomato (hot house, heirloom, 1-pint of cherry tomatoes). You need roughly 2 cups of tomatoes. If you want to use canned tomatoes, add them in when you add the tomato paste, water and coconut milk to the soup pot.
- Carrots- A sweet potato is a good substitute for carrot.
- Coconut milk- I recommend using a full fat and good quality coconut milk to make the most rich and creamy soup. I advise against buying “cheap” coconut milk as they are usually filled with emulsifiers like guar gum and carrageenan. Too many emulsifying agents affect the taste and quality of the coconut milk. They cause gut lining inflammation and affect your microbiome. Carrageenan is particularly controversial as it’s been linked to cancer. Use 1/2 cup cream and 1/2 cup water as a substitute if you aren’t observing dairy free.
- Basil-Basil pairs nicely with roasted red pepper and tomatoes. While it adds a nice extra flavor, the soup will still taste good without it. Omit if you don’t have basil.
How to Store Leftover Soup
Store leftover soup in a glass, airtight container. It should be refrigerated and eaten within 5-7 days. Reheat on the stove or in the microwave.
This soup will freeze well for 3 months.
Sheet Pan Roasted Red Pepper Soup
Equipment
-
1 large sheet pan
-
1 large soup pot
Ingredients
- 1 medium onion cut into wedges
- 4 plum tomatoes cut into wedges
- 2 carrots peeled and cut into coins
- 1 head garlic cut the top off the garlic to expose the cloves
- 2 red peppers roughly chopped removing stem, seeds and inside white parts
- 1 tbsp fresh or dried thyme leaves
- 2 tbsp tomato paste
- 1 tsp sea salt
- 2 cups water
- 1 can unsweetened coconut milk (400 mL) use good quality brand like Cha’s or Thai Kitchen
- 1/2 cup fresh basil leaves with stems
Instructions
-
Preheat the oven to 400 F.
-
Arrange onion, tomatoes, carrots, red peppers and garlic on a sheet pan.
-
Roast for about 35-40 minutes. Carrots should pierce fork tender.
-
In a large soup pot, add your cooked vegetables, tomato paste, sea salt, water, coconut milk, basil leaves. Stir to mix tomato paste in. Cook about 5-10 minutes to warm the soup.
-
Puree the soup: You can use an immersion blender or a blender to puree the soup.
Blender method: Transfer soup carefully to a blender. You may have to do this in 2 batches as to not overcrowd. Blend until smooth.
Notes
Please note that the nutritional information provided with this recipe is offered as a courtesy. It is intended as a general guideline and may vary depending on factors such as specific ingredient brands, variations in serving sizes, and individual cooking methods.
Substitute 1 pint of cherry tomatoes or 2 larger hot house tomatoes for plum tomatoes.
Nutrition
I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.
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